My Diary

Upper Body I - 8/23/10

A Barbell Bench Press - 85, 100, 5@185, 115, 85
B Cable Row - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
C Dumbbell Shoulder Press - 30, 35, 3@60, 40, 30
D Lat Pulldown - 65, 80, 135, 95, 65
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Goal achieved in A! Been wanting to use the 45+25 per side combo for the longest time now, and today I finally did it! Subbed in a different cable row (from Thursday's workout) because the machine I usually use was occupied. For some reason my left shoulder was really wonky in C, but I'll keep trying - though I this time I did all the sets alternating arms. Still working up form in F, but did a bit better today. Otherwise, business as usual for the other exercises. Still, very pleased with this workout.
 
Lower Body I - 8/24/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 50, 35, 25
C Static Lunge - 25, 35, 50, 35, 25
D Decline Situp - R1, R4, R3, 9@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 7, Plate 14, Plate 10, Plate 7
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - About the same as last week.
 
Upper Body II - 8/26/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 2@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, 4@Plate 5, Plate 3, Plate 2

Overall - A drop back in F, but an increase in G.
 
Lower Body II - 8/27/10

A Deadlift - 120, 140, 4@250, 170
B Leg Curl - 60, 70, 5@120, 80
C Quad Extension - 110, 125, 220, 150
D Hanging Leg Raise - 6, 12, 9
E Romanian Deadlift - 80, 155, 110
F Woodchoppers - Plate 7, Plate 14, Plate 11
G Standing Calf Raise - 45, 85, 55

Overall - Holding pretty much the same. Used protocol 1.1 due to time constraints. Also, used a 55 in G due to a mistake.
 
Upper Body I - 9/6/10

A Barbell Bench Press - 85, 100, 4@185, 115, 85
B Cable Row - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
C Dumbbell Shoulder Press - 30, 35, 2@60, 40, 30
D Lat Pulldown - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 40e, 30e, 20e
G Side Deltoid Raise - 15, 25, 20, 15

Overall - Took a week off due to tweaking my right knee. This workout took place at a different local gym, so the rows etc are not comparable.
 
Lower Body I - 9/7/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 50, 35, 25
C Static Lunge - 25, 35, 50, 35, 25
D Decline Situp - R1, R4, R3, 9@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 7, Plate 14, Plate 10, Plate 7
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - About the same as last week, though the squats were feeling a bit better.
 
Upper Body II - 6/9/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, 4@Plate 5, Plate 3, Plate 2

Overall - I like this workout a lot because it gets me in and out of the gym the quickest of the four - probably because I don't have to change plates.
 
Lower Body II - 9/10/10

A Deadlift - 135, 150, 4@250, 170, 135
B Leg Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 110, 125, 220, 150, 110
D Hanging Leg Raise - 6, 12, 9, 9
E Romanian Deadlift - 80, 155, 115, 80
F Woodchoppers - Plate 7, Plate 14, Plate 11
G Standing Calf Raise - 45, 85, 65, 45

Overall - Even though 125 is 50% of 250, I decided to up it to 135 so I could use the 45lbers and therefore be at proper bar height.
 
Upper Body I - 9/13/10

A Barbell Bench Press - 85, 100, 3@185, 115, 85
B Cable Row - 90, 115, 5@170, 125, 90
C Dumbbell Shoulder Press - 30, 35, 3@60, 40, 30
D Lat Pulldown - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Not good week for lifting, starting with this workout.
 
Lower Body I - 9/14/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 60, 35, 25
C Static Lunge - 25, 35, 55, 35, 25
D Decline Situp - R1, R4, R3, 9@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 7, Plate 14, Plate 10, Plate 7
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - Added a little weight to B and C, otherwise unchanged.
 
Upper Body II - 9/16/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 14, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, 4@Plate 13, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, 5@Plate 5, Plate 3, Plate 2

Overall - Some progress in C and G this week.
 
Lower Body II - 9/17/10

A Deadlift - 135, 150, 3@250, 170, 135
B Leg Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 110, 125, 220, 150, 110
D Hanging Leg Raise - 6, 12, 9, 9
E Romanian Deadlift - 80, 155, 115, 80
F Woodchoppers - Plate 7, Plate 14, Plate 11, Plate 7
G Standing Calf Raise - 45, 85, 65, 45

Overall - No love from deadlifts today - the whole workout seemed a bit off even if the numbers are the same.
 
Last edited:
NROL Fat Loss A1 - 9/20/10

A Squat 3x15@115 (35)
B Cable Row 3x15@105

C Supine Hip Extension 3X15@BW
D Dumbbell Push Press 3X15@40e

E Rotational Lunge 1X15@BW, 2x15@10e
F Swiss Ball Crunch 3x15@BW

Overall - Now that I'm on my own fitness/nutrition-wise I decided that the program that was as different as I could find, and came back to NROL's Fat Loss programs. Truly long term readers of this log may remember that I'd joined the forum because of NROL's Fat Loss programs so in a way things are coming around full circle. A note to the posting system - for barbells I will list total weight followed by the weight on one side of the bar. For A, that'd mean I lifted 115 total weight, with a 35lb weight on either side of the bar.
 
NROL's Fat Loss I B1 - 9/21/10

A Deadlift 3x15@135 (45)
B DB Incline Bench Press 3x15@45e

C Bulgarian Split Squat 3x15@BW
D Mixed-Grip Lat Pulldown 1x15@75, 1x15@80, 1x15@90

E Romanian Deadlift - 1x15@95 (25)
F Swiss Ball Lateral Roll - N/A

Overall A good workout, even though I did not do F as it seems a needlessly complicated exercise. If anyone can recommend a substitution, I'm all for it.
 
NROL's Fat Loss I A2 - 9/23/10

A Squat 3x15@120 (37.5)
B Cable Row 3x15@110

C Supine Hip Extension 3X15@20
D Dumbbell Push Press 1x15@Plate 8, 2X15@Plate 9

E Rotational Lunge 3x15@10e
F Swiss Ball Crunch 3x15@10

Overall - Increased in all exercises, though not sure about D as I had to use a cable machine, not dumbbells. Very small increases, but increases nonetheless.
 
NROL's Fat Loss I B2 - 9/24/10

A Deadlift 3x15@140 (47.5)
B DB Incline Bench Press 3x15@50e

C Bulgarian Split Squat 3x15@10e
D Mixed-Grip Lat Pulldown 3x15@105

E Romanian Deadlift - 1x15@100 (27.5)
F Swiss Ball Lateral Roll - N/A

Overall - I apparently forgot to write down my results for C through F, so they are pretty much guesses. The BSS was surprisingly better than my first attempt, though it was by no means easy at all. Still working on what to do about F.
 
NROL's Fat Loss I A3 + Roland's KB Finisher - 9/27/10

A Squat 3x12@135 (45)
B Cable Row 3x12@120

C Supine Hip Extension 3X12@25
D Dumbbell Push Press 3X12@Plate 10

E Rotational Lunge 3x12@8kg(e)
F Swiss Ball Crunch 3x12@8kg(e)

G 2-Handed KB Swings 5x20@16kg (30 sec rest)

Overall - Now we telescope down to 12 reps per set and 60 secs of rest. I made the following mistakes this workout - I thought the rest was 45 secs for some reason, though I'm not always sure I made it. The last couple of reps for the last set of squats was iffy at best, but I'm counting them - but at least I know what my training weight will be for A4. E was a lot easier until the final set when I remembered I had to rotate as well as lunge. All that said, I think it was a good workout despite those factors, even though it is difficult to tell progress in terms of weight lifted. Will see how work capacity develops. Also, doing the program 4x a week makes it seem like it is FLYING by. At this rate I'll be finished with at the end of next week.

Got my first comment on the book. I had just finished my workout and was going to go down the stairs to the locker room when someone I was passing read the title out loud. He'd said he'd like to think you can just go and lift things, but that it didn't work that way. I said you're right. He then said so long as you're getting the results you want. And I said, sure am.
 
NROL's Fat Loss I B3 - 9/28/10

A Deadlift 3x12@142.5 (52.5)
B DB Incline Bench Press 3x12@55e

C Bulgarian Split Squat 3x12@12e
D Mixed-Grip Lat Pulldown 3x12@120

E Romanian Deadlift - 1x12@125 (40)
F Swiss Ball Lateral Roll - N/A

Overall - Bad record keeping leads uncertainty in picking weights for this session. I probably should've added more weight to A, but not too much more. On B I barely made it to the end of each set so I will probably keep it at 55 tomorrow. Balance on the BSS was absolutely horrible - wonder if the previous day's kb work had anything to do with it. D was fine, and probably due for a weight increase. With the RDL, it was probably just as well that I guessed, as the total weight was much higher this time lol. And as for F, I may just have to bite the bullet and have a workout within the workout and run up to the 5th floor and back for it. *sigh* Will see how I feel tomorrow. Hard to believe I'm already at the halfway point of Fat Loss I.
 
NROL's Fat Loss I A4 + Roland's KB Finisher - 9/30/10

A Squat 3x12@135 (45)
B Cable Row 3x12@125

C Supine Hip Extension 3X12@30
D Dumbbell Push Press 3X12@Plate 11

E Rotational Lunge 3x12@8kg(e)
F Swiss Ball Crunch 3x12@8kg(e)

G 2-Handed KB Swings 5x20@16kg (30 sec rest)

Overall - Not as much movement up in this workout, though the exercises went pretty well, especially with the rotational lunges (even with the rotation bit added in this time).
 
NROL's Fat Loss I B4 - 10/1/10

A Deadlift 3x12@155 (55)
B DB Incline Bench Press 3x12@55e

C Bulgarian Split Squat 3x12@12e
D Mixed-Grip Lat Pulldown 3x12@125

E Romanian Deadlift - 1x12@135 (45)
F Swiss Ball Lateral Roll - N/A

Overall - A good workout here - additions in most exercises, and better stability in C.
 
You must log in or register to reply here.
Back
Top